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HEALTH Yoga pose of the week: Warrior II

Stretch in the present, past and future

Lee Kennedy

Figuratively speaking, this week’s yoga pose, Warrior II, allows us to stand erect in the present, while also stretching back to the past and forward into the future. This standing pose helps to tones up the leg muscles and correct posture irregularities. It can also help to relieve backache, reduce fat around the waist, hips and thighs, relieve gas and remove heaviness and bloating sensations in the abdominal area.

Warrior II pose
  • Inhale and step the legs about four feet apart.
  • Keep feet parallel and facing forward.
  • Lift the trunk and chest.
  • Extend the arms out in line with shoulders.
  • Turn right leg, thigh and foot to the right.
  • Turn the left foot slightly inwards.
  • Keep the centre of the torso lifted and both sides of the trunk even.
  • Exhale, bend the right leg into a right angle, keeping the knee in line with the ankle.
  • Aim to get your thigh parallel with the floor and the shin perpendicular to it.
  • The left leg should remain straight and the foot should remain on the floor.
  • Turn the head to look along the right arm.
  • Hold for three to five breathes.
  • Release the arms to the waist, turn the feet and legs to face forward and prepare to repeat on the left side.

While practicing this standing pose it can be difficult to attend to the legs and arms at the same time, so try the leg movements on each side first, keeping the hands on the waist, then repeat with the arms included.

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit or call 0863906343 for more information.